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WOD: 4/14/15

Metabolic CrossFit – CrossFit

“Bode” (Time)

12 RFT:

5 HSPU

11 Power Snatches (95/65)

Strength

A. 6×2 High Bar Pause Back Squat, 3 full second hold at the bottom

B. 4×4 High Bar Back Squat

Strength

Supplemental Strength, Time Permitting

A. Clean & Jerk, work up to a quick heavy double – drop between reps

B. Clean & Jerk, 3×3 – no drops

WOD: 4/13/15

Metabolic CrossFit – CrossFit

Metcon (Time)

21 Power Snatches (115/80)

21 Lateral Barbell Burpees

15 Overhead Squat (115/80)

15 Lateral Barbell Burpees

9 Squat Snatches (115/80)

9 Lateral Barbell Burpees

Skill Work

7 sets of 7 unbroken C2B pull-ups, 1 minute rest between sets.

WOD: 4/11/15

Metabolic CrossFit – CrossFit

Metcon (Time)

Teams of 3

One athlete works at a time:

100 Pull ups

100 Burpees

100 Box Jumps (24/20)

100 KBS (70/53)

100 Box Jumps (24/20)

100 Burpees

100 Pull ups

WOD: 4/10/15

Metabolic CrossFit – CrossFit

Strength

3×1 Front Squat

3×1 Push Press

3×1 Thruster

**You get three lifts per movement at a heavy load, light warm-up lifts not included. It does not have to be 1 rep max attempt, but heavy. We will start a running clock for 24 minutes, allowing 8 minutes per lift.

After 6:00 to recover and clean up, we will begin the metcon at 30:00.

Metcon (Time)

5 RFT:

200m Run

40 Double unders

10 KBS (70/53)

WOD: 4/9/15

Metabolic CrossFit – CrossFit

Metcon (Time)

3 RFT

18 GHD Sit-ups

6 Power Cleans (205/145)

Metcon (AMRAP – Reps)

Tabata

6 rounds of push-ups, sit-ups, over the box jumps, toes to bar

WOD: 4/8/15

Metabolic CrossFit – CrossFit

Metcon (Time)

21-15-9

Deadlifts (225/155)

400m Run

Strength

**I would recommend hitting both sets of lifts for 15 minutes, assuming your metcon takes less than 15 minutes. Use your time wisely and efficiently.

A. work up to a heavy Muscle Snatch

B. work up to a heavy Snatch Balance

C. work up to a heavy Snatch

Strength

Work up to a heavy set of:

Power Clean + Hang Squat Clean (above knees) + Low Hang Squat Clean (below knees)

WOD: 4/7/15

Metabolic CrossFit – CrossFit

Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders

Skill Work

EMOMx6:

7 unbroken C2B pull-ups

WOD: 4/6/15

Metabolic CrossFit – CrossFit

Metcon (Time)

3RFT:

30 Overhead Plate Lunges (45/25)

25 Deadlifts (185/135)

20 Toes to Bar

200m Run

WOD: 4/4/15

Metabolic CrossFit – CrossFit

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#

WOD: 4/3/15

Metabolic CrossFit – CrossFit

Metcon (Time)

3RFT:

400m Run

10 Front Squats (185/135)

50 Double unders

Strength

EMOMx10: Power Clean + Hang Squat Clean + Push Jerk + Split Jerk

Skill Work

EMOM x7: 6 unbroken C2B pull-ups, or another skill you need to work on